Ukulala kakubi, ukuxinezeleka, kunye neentlungu ezingapheliyo

Umxholo

• Umjikelo wokulala noxinzelelo
• Ibali likaCharley leentlungu ezingapheliyo kunye neengxaki zokulala
• Iingcebiso ezi-3 zokuphula umjikelo wokulala-ukudakumba-iintlungu
• 1. Ukulala ucoceko
• Iingcebiso zokulala ucoceko
  
• 2. Ukubhala ngokucacileyo
• 3. Unyango lokuziphatha kwengqondo

Sibona njani iimilo zehlabathi esizikhethele zona- kunye nokwabelana ngamava anyanzelisayo kunokubangela ukuba siphathane ngcono. Lo ngumbono onamandla.

Sonke siyazi ukuba ubusuku obunye nje bokulala kakubi bunokusifaka kwi-funk iyonke. Xa usokola ukufumana indawo yokuphumla ebusuku emva kobusuku, iziphumo zinokubangela umonakalo.

Ndichithe ixesha elininzi lobomi bam ndilele ndilele ebhedini kude kuse, ndithandazela ukulala. Ngoncedo lweengcali zokulala, ndaye ndakwazi ukudibanisa iimpawu zam kunye noxilongo: ukulibaziseka kwesigaba sokulala, ingxaki apho ixesha lakho lokulala ukhetha ubuncinci kwiiyure ezimbini emva kwexesha lokulala eliqhelekileyo.

Kwihlabathi eligqibeleleyo, ndandilala ngentseni kusasa ndize ndilale de kube semini emaqanda. Kodwa kuba eli ayilohlabathi eligqibeleleyo, ndineentsuku ezininzi zokulala.

, Abantu abadala abanjengam abalala ngaphantsi kweeyure ezisixhenxe ezicetyisiweyo ngobusuku banamathuba okuba abo baleleyo baxele imeko enye kwezili-10 ezinganyangekiyo-kubandakanya isifo samathambo, ukudakumba nesifo seswekile.

Olo ludibaniso olubalulekileyo, njengoko malunga ne-50 ukuya kwi-70 yezigidi zabantu abadala base-US banoluhlobo oluthile lokulala, ukusuka ekuphuthelweni ukuya ekuthinteleni i-apnea yokulala ukuya ekuphulukaneni nobuthongo obungapheliyo.

Ukulala ngokwaneleyo kunamandla kangangokuba kunokusenza siqale phantsi ngendlela eya kuthi, kwabaninzi, ikhokelele kuxinzelelo okanye iintlungu ezingapheliyo.

Yimeko yeklasikhi kunye neqanda: Ngaba ukulala okungalunganga kubangela ukudakumba kunye nentlungu engapheliyo okanye ngaba uxinzelelo kunye nentlungu engapheliyo ibangela ukulala okungalunganga?

"Oko kunokuba nzima ukufumanisa," utshilo uMichelle Drerup, PsyD, umlawuli wamayeza okuziphatha ngokuziphatha kwiKlinikhi yaseCleveland. I-Drerup igxile kunyango lwengqondo kunye nokuziphatha kokuphazamiseka kokulala.

Kukho ubungqina bokuba i-chronotype yokulala, okanye amaxesha akhethiweyo okulala, anokuchaphazela umngcipheko woxinzelelo ngokukodwa. Uphononongo olukhulu lufumanise ukuba ukuvuka kwangoko kwaba nomngcipheko ophantsi we-12 ukuya kwi-27 yepesenti yokufumana uxinzelelo kunye nokunyuka kade kunengozi ephezulu yeepesenti ezi-6, xa kuthelekiswa nokunyuka okuphakathi.

Umjikelo wokulala noxinzelelo

Njengokuvuka kade, ngokuqinisekileyo ndijongane nesabelo sam soxinzelelo. Xa lonke ihlabathi liyokulala kwaye nguwe kuphela osavukile, uziva ulilolo. Kwaye xa usokola ukulala ngokwemigangatho yoluntu, ngokungathandabuzekiyo uyaphoswa zizinto ngenxa yokuba ulala kakhulu ukuze ungathathi nxaxheba. Akumangalisi ke ngoko, ukuba uninzi lokuvuka kade-nam ndibandakanyile -kuphuhlisa uxinzelelo.

Kodwa nokuba kwenzeka ntoni kuqala, uxinzelelo kunye nentlungu engapheliyo okanye ukulala okungalunganga, yomibini le micimbi ifuna ukusonjululwa ngandlela thile.

Unokucinga ukuba ukulala kuphucula kanye xa uxinzelelo okanye iintlungu ezingapheliyo zisonjululwe, kodwa ngokwe-Drerup, oku kuhlala kungenjalo.

"Kuzo zonke iimpawu zokudakumba, ukungalali okanye ezinye iingxaki zokulala zezona zisaleleyo ngaphandle kokuphucuka kwemood okanye ezinye iimpawu zoxinzelelo," utshilo uDrerup.

Ndiye ndasebenzisa i-anti-depressants iminyaka kwaye ndiqaphele ukuba ndinokuba kwimeko efanelekileyo kodwa ndisokola ukulala ebusuku.

Ngokufanayo, abantu abaneentlungu ezinganyangekiyo abakuboni ukuphuculwa kokulala xa iintlungu zabo zisonjululwe. Ngapha koko, iintlungu zihlala ziqhubeka zisiba mbi kude kube kuthethwe ngokulala. Oku kunokuba kunxulumene nenyani yokuba abanye abantu abaneentlungu ezingapheliyo banokulwa noxinzelelo olunokuthi lubangele uxinzelelo lweekhemikhali ezinje nge-adrenaline kunye ne-cortisol ukukhukula iinkqubo zabo. Ngokuhamba kwexesha, ixhala lidala ukoyiswa kwenkqubo yemithambo-luvo, eyenza kube nzima ukulala.

Ngenxa yokuba iadrenaline inyusa ubuntununtunu benkqubo yemithambo-luvo, abantu abaneentlungu ezinganyangekiyo ngokwenene baya kuziva iintlungu abangazukuziva ngesiqhelo, utshilo ugqirha womqolo kunye nengcali yeentlungu ezingapheliyo uGqirha David Hanscom.

"Ekugqibeleni, ukudibanisa ukuxhalabisa kunye nokungabikho kokulala kuya kubangela ukuxinezeleka," kusho uHanscom.

Eyona ndlela isebenzayo yokusombulula iintlungu ezingapheliyo kunye noxinzelelo kukuthomalalisa inkqubo ye-neva, kunye nokunciphisa ubuthongo linyathelo lokuqala elibalulekileyo.

Ibali likaCharley leentlungu ezingapheliyo kunye neengxaki zokulala

Ngo-2006, uCharley wabetha indawo enqabileyo kubomi bakhe bobuqu nobungcali. Ngenxa yoko, walala ebuthongweni, edandathekile, kwaye enamava okuhlaselwa kaninzi kunye nentlungu engapheliyo.

Emva kokubona oogqirha kunye neengcali ezahlukeneyo-kunye nokwenza amatyelelo amane kwi-ER ngenyanga-ekugqibeleni uCharley wafuna uncedo lukaHanscom. "Endaweni yokundicwangcisela i-MRI ngoko nangoko kwaye ndithethe ngeendlela zotyando, [uHanscom] wathi, 'Ndifuna ukuthetha nawe ngobomi bakho,'" ukhumbula uCharley.

UHanscom uqaphele ukuba uxinzelelo luhlala ludala okanye lubangela iintlungu ezingapheliyo. Ngokuqala ngokuqonda iziganeko zobomi ezixinzelelekileyo ezinegalelo kwintlungu yakhe, uCharley wakwazi ukubonakalisa izisombululo.

Okokuqala, uCharley waqala ngokuthatha amayeza aphakathi koxinzelelo ukunceda ukuzola kwenkqubo yakhe. Kwiinyanga ezintandathu, wajonga idosi yakhe ngocoselelo kwaye emva koko walinda kancinci ekunyangeni. Uyaphawula ukuba iipilisi zamnceda ukuba abuyele kwindlela yokulala yesiqhelo kwiinyanga ezimbalwa.

UCharley naye walandela ixesha eliqhelekileyo lokulala ukuze umzimba wakhe uhlakulele isingqisho sokulala esiqhelekileyo. Amatye ekona yesiqhelo sakhe aquka ukulala yonke imihla nge-11, ukunciphisa umabonwakude, ukutya isidlo sakhe sokugqibela kwiiyure ezintathu ngaphambi kokulala, kunye nokutya ukutya okucocekileyo.Ngoku ubeka umda kwiswekile nakutywala emva kokufunda ukuba zinokubangela uhlaselo loxinzelelo.

"Zonke ezo zinto zidibeneyo zinegalelo ekuphuhliseni imikhwa yokulala ebesempilweni kakhulu kum," utshilo uCharley.

Nje ukuba ukulala kwakhe kuphuculwe, iintlungu ezingapheliyo zazixazulula kwisithuba seenyanga ezininzi.

Emva kokugqibela ukulala ubusuku bonke, uCharley uyakhumbula, "Ndandiqinisekile ukuba ndilala kamnandi ebusuku kwaye oko kwandinika ukuzithemba kancinci ukuba izinto ziya kuba ngcono."

Iingcebiso ezi-3 zokuphula umjikelo wokulala-ukudakumba-iintlungu

Ukuze uphule umjikelo woxinzelelo-ubuthongo okanye ukulala okungapheliyo, kufuneka uqale ngokulawula imikhwa yakho yokulala.

Ezinye zeendlela onokuzisebenzisa ukunceda ukulala, ezinje ngokunyanga ngokuziphatha (CBT), zinokusetyenziselwa ukujongana neempawu zoxinzelelo okanye iintlungu ezingapheliyo.

1. Ukulala ucoceko

Ingavakala ilula, kodwa inye into endiyifumeneyo iluncedo olukhulu ekumiseni ishedyuli yokulala rhoqo kudala imikhwa elungileyo yokulala, ekwabizwa ngokuba lucoceko lokulala.

Ngokuka-Drerup, esinye sezizathu zokuba abantu abaninzi bangaboni kuphucula ebuthongweni xa uxinzelelo lwabo lusonjululwe kusenokwenzeka ngenxa yemikhwa emibi yokulala abayenzileyo. Umzekelo, abantu abanokudakumba banokuhlala ebhedini ixesha elide kuba bengenamandla kunye nenkuthazo yokuzibandakanya nabanye. Ngenxa yoko, banokuba nengxaki yokulala ngexesha eliqhelekileyo.

Iingcebiso zokulala ucoceko

• Gcina ixesha lasemini ukuya kwimizuzu engama-30.
• Gwema i-caffeine, utywala kunye ne-nicotine kufuphi nexesha lokulala.
• Misela indlela yesiqhelo yokuphumla yokulala. Cinga: ibhafu eshushu okanye isithethe sokufunda ebusuku.
• Gwema izikrini-kubandakanya i-smartphone-yakho imizuzu engama-30 ngaphambi kokulala.
• Yenza igumbi lakho lokulala libe yindawo yokulala kuphela. Oko kuthetha ukuba akukho laptops, iTV, okanye ukutya.

2. Ukubhala ngokucacileyo

Bamba isiqwenga sephepha kunye nepeni kwaye ubhale nje phantsi iingcinga zakho- nokuba zilungile okanye azilunganga - okwemizuzu embalwa. Emva koko ubatshabalalise ngokukrazula iphepha.

Obu buchule buye babonakaliswa ukuba buyekise ubuthongo ngokwaphula iingcinga zomdyarho, othi ekugqibeleni uthule inkqubo yeemvakalelo.

Lo msebenzi unika nengqondo yakho ithuba lokudala iindlela ezintsha ze-neurological eziza kuqhuba iintlungu okanye uxinzelelo ngendlela esempilweni. "Le nto uyenzayo inyanzelisa ingqondo yakho ukuba itshintshe ubume," utshilo uHanscom.

3. Unyango lokuziphatha kwengqondo

Ukuba ujongene nokudakumba okanye iintlungu ezingapheliyo ukongeza kwimiba yokulala, ukutyelelwa rhoqo kunyangi kungalungelelaniswa.

Sebenzisa i-CBT, ugqirha unokukunceda uchonge kwaye ubeke endaweni yazo iingcinga ezinengxaki kunye nokuziphatha okuchaphazela impilo-ntle yakho kunye nemikhwa esempilweni.

Umzekelo, iingcinga zakho malunga nokulala ngokwazo zinokubangela uxinzelelo, zenze ukuba kube nzima ukulala, ngaloo ndlela usenza uxinzelelo lwakho lube lukhulu, utshilo uDrerup. I-CBT ingasetyenziselwa ukujongana nokuphazamiseka kokulala, ukudakumba, okanye iintlungu ezingapheliyo.

Ukufumana i-Therapist yokuziphatha kwengqondo kwindawo yakho, jonga kuMbutho weSizwe weeCognitive-Behaeveal Therapists.

Ukusebenza ngengcali yokulala okanye ingcali yezonyango kunokuba yeyona nto ubheja ngayo ukubuyela kwindlela yokulala ubusuku obuqinileyo, njengoko banokumisela amayeza okulwa noxinzelelo okanye unyango kwaye banike ezinye izisombululo.

U-Lauren Bedosky ungumntu osebenza ngokuzimela kunye nombhali wezempilo. Ubhalela iintlobo ngeentlobo zokupapashwa kwesizwe, kubandakanya iMpilo yaMadoda, iMbaleki yeHlabathi, iMilo, kunye nokuGijima kwabafazi. Uhlala eBrooklyn Park, eMinnesota, nomyeni wakhe nezinja zabo ezintathu. Funda ngakumbi kwiwebhusayithi yakhe okanye kwi-Twitter.